1. Plan your meals
Many of you will plan every last second of the day, but won't spare a thought for meals and snacks throughout the week. Planning is the first step to achieving a healthier diet. Sit down and write out a menu plan for the following week including work lunches, eating out and snacks. For those of you who have helpers cooking sit down with them once a week and ensure that all of the food they are cooking is healthy and that they understand your requirements.
2. Get Organised
With next week's meals planned, write a shopping list and schedule a trip to the supermarket. Or better yet, shop online or send your helper. Then you will not be enticed by the chocolate bars and biscuits on display. This is not only a great way to get organised for the week, but will also save you money and a well-stocked cupboard makes meal times easier.
3. Make Gradual Changes
Breaking eating behaviours and habits is not easy. If you try to make too many changes at once you will become overwhelmed and revert to your old ways. Identify the dietary changes you think you can achieve first. It may just be eating breakfast to start with and then focusing on making healthier breakfast choices. Small steps will help you achieve life-long healthy eating habits.
4. Avoid Skipped Meals
Getting up 10 minutes earlier may help you fit in breakfast or you can keep a healthy breakfast option at work if this suits you better. Set a lunch date in your calendar each day to encourage you to eat healthier. Form a lunch club with a few work colleagues and take turns bringing lunch for everyone else in the group.
5. Understand Your Environmental Influences
Do you eat from enormous plates, bowls and glasses? Is there an unlimited supply of lollies and chocolates on offer at your workplace? Does your job require you to regularly entertain work clients at restaurants? Many of your everyday habits are hidden persuaders that can make you unknowingly overeat. Identifying these habits can help you in your quest towards healthy eating. Changing your environment e.g. smaller plates or placing sweet treats at work in opaque jars, will help reduce overeating.
6. Have Ideas on Hand for Last Minute Meals
There will be times when you can't be bothered cooking a traditional, time-consuming meal. Options like baked potatoes with healthy fillings (I like tuna mixed with a little olive oil, spring onion and lemon juice, or pesto with cottage cheese), a toasted wholegrain sandwich with roast chicken (no skin), avocado and salad or 2 egg omelette with steamed vegetables are all nutritious options that can be easily prepared.
7. Choose Healthy Takeaway Options
Be mindful of portion control. Order an entree size meal with a side of salad or steamed vegetables. Be careful with sauces. Order tomato sauces as opposed to cream sauces. If you are having Indian go for the drier tandoori or tikka options instead of the very fatty saucy dishes. Avoid excessive amounts of bread or starters, particularly if you are not hungry and just ordering out of habit. Remember beer, wine, spirits, jucies and soft drinks all count towards your daily kilojoule intake.
8. Healthy Snacks to Keep on Hand
When energy levels drop, many of you may turn to the staff biscuit barrel or office vending machine for a pick-me up. The problem with this is that most of these foods are usually high in fat and sugar - the very nutrients that will make them feel lethargic a short time after they are consumed. Try keeping some of the following healthier options on hand:
- Dried fruit
- Unsalted raw or roasted nuts
- Unsalted popcorn
- Tinned tuna or salmon in spring water
- Wholegrain biscuits
- Wholegrain cereal bars
- Wholegrain breakfast cereal
- Low fat yoghurt (in work fridge)
- Roasted or tinned chick peas
- Tin of baked beans
Hopefully these tips will help you on your way to a healthier, fitter and leaner you. If you would like any help with your planning, I will be very happy to assist you.
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